Repetition Tempo refers to the specific speed of movement at which the body or segments are moved during any given exercise and is the factor in which the duration of the stimulus is controlled.
Tempo for the most part has traditionally been overlooked when considering exercise variables and is a missing variable on many programs.
Even subtle changes in exercise speed can have a profound result for athletes and individuals who are looking for specific results.
Measuring Tempo
Arthur Jones, developer of the Nautilus line of equipment was probably one of the first to discuss repetition tempo in his 1970 Nautilus Bulletin, then latter introduced a two numbered system to tempo, the first representing the eccentric phase and the second the concentric. Latter this formula was refined by Ian King and then became an industry standard.
This formula has been adapted, utilizing a slightly different system of a 4-digit tempo formula.
Each figure represents the time in seconds to complete that particular phase of movement. These phases of tempo are listed below.
1. Eccentric Phase
2. Eccentric Pause Phase
3. Concentric Phase
4. Concentric Pause Phase
Eccentric Phase
The first figure represents the eccentric phase (or muscle lengthening phase) of the movement (also referred to as negatives). Of significance is the relative elastic/reactive contribution of the muscles and the delayed onset muscle soreness (DOMS) associated with the speed of the eccentric movement.
Eccentric Pause Phase
The second figure represents the eccentric pause (or lengthened isometric phase) of the movement. This pause between the end of the eccentric and the start of the concentric phase affects the impact of the elastic energy generated during what is referred to as the stretch-shortening cycle (SSC). The length of the eccentric pause directly effects the contribution of elastic strength.
Concentric Phase
The third figure represents the concentric phase (or muscle shortening phase) of the movement. Individuals seeking morphological changes and/or general fitness strength in absence of maximal strength and power may consider increased concentric contraction times in an effort to exhaust a large motor unit pool.
Concentric Pause Phase
The Forth figure represents the concentric pause (or shortened isometric phase) of the movement. This is more often utilized during rehabilitative situations to ensure control of the movement and the correct positioning of the body before commencing the next repetition.The benefits of the concentric pause will vary significantly based on the specific movement.
Programing Repetition Tempo
Repetition tempo is measured by the number of seconds per segment of movement and is recorded using either a number to represent the number of seconds for that specific segment of the movement or using an “X” to represent and “explosive” movement usually only seen in the concentric phase.
To get the appropriate training stimulus, you must prescribe the appropriate tempo for all aspects of the exercise.
It has been shown that strength increases more rapidly if training includes various repetition tempos of execution than if exercises are performed at one speed.
Repetition tempo (along with other factors) should be used to determine training effect. If the training requires more metabolic type training then a slower tempo (e.g. 2-1-3-1) may be used. When training requires more neural response then a faster tempo (e.g. 2-0-X-1) may be required.
When prescribing repetition tempo consideration must be taken for time under tension (TUT). If for example a 4-1-2-1 x 10 reps is used for a particular set then the TUT would = 80 seconds, this may not be appropriate if the training requires a more neural training effect as the TUT is just too great. This is a mistake commonly made mainly because of a lack of understanding of these principles of training.
When utilizing slow repetition tempo then the TUT for any individual set should be kept to 60-90 seconds or less due to a number of factors:
Energy System: Long duration TUT becomes more progressively aerobic that is less effective for producing optimal strength development.
Muscle Tension: Due to fatigue at higher TUT the ability to maintain optimal muscle tension is compromised decreasing the optimal environment for developing strength.
Mental Focus: Using a slow tempo to extend TUT can be mentally demanding and may be difficult to maintain the level of focus and intent required.
Intent vs Velocity
The intent of velocity improves power production almost as must as actually lifting a load at high speed. Repetitions should be kept between 1-5 reps and TUT should not exceed 20 sec (less than12 seconds being ideal) for maintaining neural adaption.
Important to note, high velocity strength training such as Olympic Lifting (high velocity, high load) should not be used for higher repetitions. Some exercises such as medicine ball exercises (high velocity, low load) can be performed in a higher repetition bracket and is often performed for time rather than a set number of repetitions.
Slow Speed vs Hight Speed Rep
High speed movements are not as efficient or effective for developing maximal strength however there maybe more carry over from slower speed movements to develop maximum power as discussed above under “Intent vs Velocity” where the intent to move the load at a higher velocity or high acceleration.
In general, slow speed movements are more one the metabolic adaption of the continuum while high speed movements are more on the neural adaption of the continuum.
Repetition Tempo Maybe Exercise Specific
Some exercises are best suited to high speed movements while others can be done at a variety of speeds. Exercises such as the Olympic Lifts (cleans, snatch, jerk, etc.) should only be performed at high speeds where more traditional strength training exercises (squats, bench press, chins, etc.) can be preformed at a variety of speeds but more often with slower speeds.
Repetition Tempo Maybe Muscle Specific
Some muscles may respond better to high speed movements or with slower movement under greater TUT. Muscle higher in fast twitch fibers may respond better to high speed (or intent to move load quickly) while muscles with a higher percentage of slow twitch fibers may respond better to slower movements with greater TUT. There maybe a genetic component involved also with the fiber percentage composition
Repetition Tempo in Multi-Year Periodization
Progressions from slower to faster movements over a period of time such as seen with in a multi-year periodization.
A base should be established prior to applying high load high velocity such as Olympic Lifts. Some believe this should be based on a percentage of bodyweight on certain lifts such as the squat however there is not scientific basis for this advise. However it is not wrong that a base should be established but this should be based on the individual.
Applying the principle of “intent of velocity” also requires a base prior to implication however they may not require as much of a base as high velocity movements and could even be used as part of a progression towards high velocity such as Olympic Lifts.
Once a base has been established then the application of high speed movements should utilized as part as the long term plan if they are applicable.
Variations in Tempo Programming
There are many factor that may alter the traditional method of utilizing repetition tempo. These include the following exercise variables:
– 1-1/4 or 1-1/2 Reps
– Staggered Sets
– 21’s
– Isometrics
– Static
These techniques are covered in the section Strength Techniques